6 Key Ways our Bodies Can Be Consciously Supported to Find New Balance during the Peri-Menopause - Menopause Transition
From a naturopathic perspective, menopause is viewed as a natural life transition where the body CAN find new balance, even with the decline of ovarian hormones. It’s a time of re-alignment and shifting on many levels. On the physical level as the ovaries produce less estrogen and progesterone, other organs—most notably the adrenal glands—can support a woman’s body through this transition.
Here’s how the adrenal glands and other systems contribute during menopause from a holistic, naturopathic perspective:
1. The Adrenal Glands: Backup for Hormone Production
Hormone Support: The adrenal glands, located on top of the kidneys, play a crucial role in producing small amounts of estrogen and progesterone. As ovarian production declines, the adrenals become an essential source for these hormones, especially estrogen, though at much lower levels. This “backup” production helps ease the shift in hormone levels and can reduce the intensity of menopausal symptoms.
Cortisol and Stress Management: The adrenal glands are also responsible for cortisol, a stress hormone. When women undergo menopause, chronic stress can place additional demands on the adrenals, making it more difficult to produce adequate hormones. A naturopathic approach often includes stress-reduction techniques, like meditation, herbal adaptogens (such as ashwagandha or rhodiola), and lifestyle changes to support adrenal health and optimize hormone production.
Clearing accumulated stress in the body and shifting the patterns that are adding to daily stress is a game-changing aspect of what I offer my clients. I do this through a specific women-centered, body-centered coaching model that re-aligns women to their authentic selves (this part of my work can include gentle yoga therapy and acupuncture). It’s gentle and very nourishing - if you haven’t experienced this in a session with me I highly recommend.
2. The Liver: Detoxification and Hormone Metabolism
Estrogen Metabolism: The liver is responsible for metabolizing and detoxifying hormones, including estrogen. During menopause, maintaining liver health is crucial for balanced estrogen levels and effective hormone metabolism. This reduces the risk of symptoms like hot flashes, mood swings, and weight gain, which can worsen when excess estrogen is not properly processed.
Naturopathic Liver Support: Nutritional and herbal support for liver health is common in naturopathy. Bitter herbs like dandelion root, milk thistle, and burdock root, along with a diet rich in whole foods and low in processed sugars, can help support liver function and estrogen balance.
3. The Thyroid Gland: Metabolic and Hormonal Support
Thyroid Hormones and Energy: The thyroid regulates metabolism, energy levels, and temperature. During menopause, hormonal changes can sometimes affect thyroid function, leading to symptoms such as fatigue, weight gain, and mood changes. Supporting the thyroid can therefore help women maintain energy and stability as they transition through menopause.
Naturopathic Thyroid Support: Nutrients like iodine, selenium, and zinc are often emphasized, as well as adaptogenic herbs to support balanced thyroid function. Regular exercise, stress management, and minimizing exposure to environmental toxins are also very beneficial.
4. The Gut: Digestive Health and Hormone Balance
Gut Microbiome and Estrogen: The gut microbiome helps regulate estrogen levels through a group of bacteria known as the estrobolome, which assists in metabolizing and recycling estrogen. An imbalance in gut bacteria can affect estrogen balance, potentially worsening symptoms like bloating and mood swings during menopause.
Naturopathic Gut Support: Probiotics, fiber-rich foods, and prebiotics are often recommended to support a healthy microbiome. Maintaining gut health through diet and managing food intolerances can reduce inflammation and improve nutrient absorption, supporting hormone balance and overall well-being.
5. The Nervous System: Emotional and Physical Stability
Mind-Body Connection: Menopause brings changes not only to physical health but also to emotional well-being, which is largely mediated by the nervous system. The nervous system directly influences adrenal function, mood, sleep, and stress response, so it’s a central focus in naturopathic care for menopause.
Naturopathic Nervous System Support: Calming techniques, such as mindfulness, meditation, and yoga, are commonly recommended to manage anxiety and support emotional balance. Herbs like valerian root, passionflower, and chamomile can be used for additional relaxation. Balanced blood sugar through nutrition also helps stabilize mood, which is especially important during this life stage. One if not THE most powerful hormone to be activating at this time is OXYTOCIN - incredible for regulating our nervous systems, balancing high cortisol/stress and living a life rooted in connection and enjoyment. My retreats and offerings teach you a unique process that shifts your daily experience of connection (and therefore oxytocin production and hormone balance) for life. 💃 (No push, hustle or striving needed). Check out my November 23-30, 2024 retreat at Xinalani. You are in luck, there are a few of the luxurious Eco-Chic Suites still available at the moment!
6. Supporting Nutritional Needs
Bone and Heart Health: With the decline of estrogen, there is a greater need to support bone density and heart health. Nutrients like calcium, magnesium, vitamin D, and omega-3 fatty acids are often emphasized to protect against osteoporosis and cardiovascular issues. Adding in Phytoestrogens is very supportive here too - these are plants and foods that have gentle estrogenic effects in the body. There are many effective herbal formulas on the market. I like Fem Guard Balance and Menovantage.
Nutrient-Dense Diet: A diet rich in whole foods, leafy greens, nuts, seeds, and healthy fats (such as those from fish and flaxseed) is encouraged. This provides the vitamins, minerals, and antioxidants needed to protect tissues, reduce inflammation, and maintain overall vitality.
To sum this up, from a naturopathic viewpoint, menopause is a shift rather than a decline, with the body’s systems—adrenal, liver, thyroid, gut, nervous system, and overall nutritional health—all playing supportive roles. Through dietary changes, herbal support, stress management, and lifestyle adjustments, naturopathy aims to ease symptoms and help women adapt to this life stage with resilience and balanced well-being.
I hope this information was helpful - I know it can be quite confusing for women who haven’t thought about peri-menopause and seemingly suddenly find things in it and their body changing in ways they haven’t experienced before. 💫 It’s a natural process and your body is here partnering with you as you learn what she now most needs.
I am here to support you in feeling empowered and to be truly thriving during this time of transition and finding new balance and deep joy.🧡
Much love and warmth and hopes you’ll join me in the warm sun and sand of Xinalani! xo, Dr. Monika😊
Understanding what our bodies need to support us live out our highest potentials is foundational to moving off a path of burnout/surviving and into your birthright of thriving! 💕
